Chicken & Broccoli Casserole

A great way to help you lose weight is to slowly start adding healthier alternatives each day. This is a tasty and filling recipe that is also slimming friendly!

 

Lower Calorie Chicken & Broccoli Casserole

Ingredients

• 1 pound uncooked broccoli florets
• 1 pound boneless skinless chicken breast
• 8 oz sliced portabello mushrooms (Or any mushrooms of your choice)
• 1/3 cup low fat sour cream
• 12oz low fat cream cheese
• ½ tsp tarragon
• 1 cup fat free chicken broth
• 1 tbsp olive oil (You could use fry light instead)
• 1 medium onion (chopped)
• 3 cloves of garlic (minced)
• ½ cup white wine
• Salt and pepper to taste

Method

1. Preheat oven to 400°.
2. Heat the olive oil in a large frying pan over medium-high heat.
3. Add chicken and cook until done.
4. Add seasoning.
5. Put the the broccoli into a large ovenproof dish and put the chicken on the top.
6. Using the olive oil that is still in the frying pan, add the onion garlic and tarragon to the pan and saute until tender.
7. Add the wine and simmer for 5 minutes then add the mushrooms.
8. Leave this to simmer until the mushrooms are cooked.
9. Combine the cheese and chicken broth in a saucepan, stirring until smooth and heated through.
10. Add the cheese and chicken broth sauce to the onion and mushroom mixture and stir until mixed thoroughly.
11. Pour the sauce over the chicken and broccoli.
12. Bake at 400° for 20 minutes or until mixture bubbles at the edges and cheese begins to brown.

Tips: You could add a sprinkling of cheese over the top before putting it in the oven – don’t forget this will add a few more calories!

Serves 6 – Serving Size 1/6 recipe – Nutrition Per Serving
Calories: 276, Fat: 8g, Protein: 31g, Carbohydrate: 19g, Fibre: 2g